With Thanksgiving coming up on Thursday, it will be important to follow some crucial steps:
1) Do not skip breakfast - Thanksgiving Day is a notorious holiday known for breakfast skipping for a couple of reasons: A) A lot of cooking occurs in the kitchen. B) Hosts and guests believe that dinner, with all of its splendor, will be the meal of the day - adding in an extra meal is too much. Plus, your metabolism and your heart will be utterly confused by the consumption of a plethora of food without a proper breakfast warm-up, at the very least.
2) Exercise - Yes, exercise. This step is repeated every year prior to the cookout season and major holidays. Waking up in the morning and getting in physical activity will work wonders for your digestion of food later in the evening, will rev up your metabolism, and will help out your heart by easing the amount of work it will be put through on Thursday.
3) Have Fun - Family, friends, strangers, and eating out. Wherever you will spend Thanksgiving, make it a good time.
4) An Exercise Plan. Here is a heart healthy (more cardiovascular focused) one:
Warm up: Arm circles, arm swings, body weights squats, leg swings (1 set ea., 10 reps ea.)
Activity: Briskly walk,run, or bike around your neighborhood or a park for 20 minutes. Hills add more work to your routine.
If you are in the gym, try a treadmill workout with varying inclines for 20 minutes. Make the intensity a little more difficult than what you are used to if you have been training for a while (i.e., the same routine for most of the year).
Here is a strength focused one:
Warm up: same as the heart healthy routine
Exercises with only body weight: Squat Thrusts to Heel Raise (30 seconds, if you can jump, then jump. If not, then squat and push away from the floor until you are on your toes) -- Plie Squats (30 seconds) -- Push-ups (30 seconds) -- Lateral Lunges (45 seconds) -- Upward Dog to Child Pose Switch (30 seconds) -- Side Plank Holds (15 seconds each direction) -- Spidermans (30 seconds). If you would like to substitute in mountain climbers or even burpees, then those would be great at the beginning or middle of this routine. Perform the exercises for a total of 2 to 6 sets based on experience and be done. Go the full range!
Start the day off well!
Progressing,
Derek Arledge, CSCS
Monday, November 19, 2012
Game of Depends: Diaper Dandy
Have you ever been so confused by all of the health and fitness information out here that is seems entirely too overwhelming? Raise your hand if you are sure.
Have you ever only wanted a straight answer to a health and fitness question, but you received the 'well, it depends' answer? Raise your hand if you are sure.
But, have you ever had the urge to show your true health and fitness potential despite your age, skill level, or level of motivation? Raise your hand if you are sure.
Remember the old Sure deodorant commercial?
Health, health systems, fitness, wellness, athletics, skill, skill sets...they all fall under a profession that depends on the individual. Really, no one responds to treatments in the same manner because it depends on a number of factors. Namely, family support, past experience, faith, knowledge, and determination are a few factors that affect outcomes or even beginnings (as in beginning an exercise regimen).
From the patient or client's perspective, it probably seems annoying to have an answer begin with "well, it depends". Understandable. But, do realize that the phrase, "well, it depends" benefits everyone. Take notice, if two people reading this message have the same goal to lose 10 lbs by Christmas (which is very possible) and would like to run a 1/2 marathon in April, they probably will not get the same fitness program (they could). They probably will not have the same outcomes. If they were both given the same exercise anecdote, then it could be a disservice to one of the individuals.
There are crucial steps to take in order to implement sustainability in motivation, exercise and nutrition among some of the goals out here.
However...it depends.
Progressing,
Derek Arledge, CSCS
Have you ever only wanted a straight answer to a health and fitness question, but you received the 'well, it depends' answer? Raise your hand if you are sure.
But, have you ever had the urge to show your true health and fitness potential despite your age, skill level, or level of motivation? Raise your hand if you are sure.
Remember the old Sure deodorant commercial?
Health, health systems, fitness, wellness, athletics, skill, skill sets...they all fall under a profession that depends on the individual. Really, no one responds to treatments in the same manner because it depends on a number of factors. Namely, family support, past experience, faith, knowledge, and determination are a few factors that affect outcomes or even beginnings (as in beginning an exercise regimen).
From the patient or client's perspective, it probably seems annoying to have an answer begin with "well, it depends". Understandable. But, do realize that the phrase, "well, it depends" benefits everyone. Take notice, if two people reading this message have the same goal to lose 10 lbs by Christmas (which is very possible) and would like to run a 1/2 marathon in April, they probably will not get the same fitness program (they could). They probably will not have the same outcomes. If they were both given the same exercise anecdote, then it could be a disservice to one of the individuals.
There are crucial steps to take in order to implement sustainability in motivation, exercise and nutrition among some of the goals out here.
However...it depends.
Progressing,
Derek Arledge, CSCS
Diabetes Awareness Month (D.A.M.) - 11/2012
Well, it certainly is not a month where we celebrate individuals or communities that are either struggling or coping with diabetes. It is a month, which should cause us [society] to set boundaries (you are safer), explore and experience (is anyone aware of hospitalization due to lack of tastes in foods?), promote and energize (it's a group effort), and a host of other opportunities:
Set Boundaries: First of all, do not even buy certain foods that can enhance the overall mechanism of diabetes. If high fat and high sugar foods are favored, then start by not buying them. Most likely, anything in the kitchen will be eaten. Set grocery boundaries, set time boundaries, set meal boundaries.
Explore and Experience: Taste. Taste comes to mind with exploring and experiencing. Many individuals cannot stand bland foods. Fine, fine. But, adding too much flavor can even the playing field and ruin the true taste and nutrients in a particular food item. Personally, I have been around a number of individuals who find it absolutely horrible to have bad tasting food. It was as if the apocalypse arrived. Brethren, we are not going to die from lack of taste. At the very least, we can substitute healthy and good seasonings and use the natural juices of other foods to enhance meals - salads, meats, fish, and vegetables fall culprit.
Promote and Energize: Always encourage someone who is coping with diabetes. Encouragement does work. Anyone who has adopted a healthier lifestyle will tell you that encouragement plays a factor in their success. Also, be a leader in your area. If you are the only one in your family who is very health conscience, by all means, continue to do what you do well. Hopefully, someone else will catch on to the mass.
The rate of diabetes incidence is something we all can control.
Be happy giving thanks!
Progressing,
Derek Arledge, CSCS
Set Boundaries: First of all, do not even buy certain foods that can enhance the overall mechanism of diabetes. If high fat and high sugar foods are favored, then start by not buying them. Most likely, anything in the kitchen will be eaten. Set grocery boundaries, set time boundaries, set meal boundaries.
Explore and Experience: Taste. Taste comes to mind with exploring and experiencing. Many individuals cannot stand bland foods. Fine, fine. But, adding too much flavor can even the playing field and ruin the true taste and nutrients in a particular food item. Personally, I have been around a number of individuals who find it absolutely horrible to have bad tasting food. It was as if the apocalypse arrived. Brethren, we are not going to die from lack of taste. At the very least, we can substitute healthy and good seasonings and use the natural juices of other foods to enhance meals - salads, meats, fish, and vegetables fall culprit.
Promote and Energize: Always encourage someone who is coping with diabetes. Encouragement does work. Anyone who has adopted a healthier lifestyle will tell you that encouragement plays a factor in their success. Also, be a leader in your area. If you are the only one in your family who is very health conscience, by all means, continue to do what you do well. Hopefully, someone else will catch on to the mass.
The rate of diabetes incidence is something we all can control.
Be happy giving thanks!
Progressing,
Derek Arledge, CSCS
Breast Cancer Awareness Month Wrap-Up
Similar to other cancers, diseases, and ailments, there are always ways to reduce and control the situation. Of course, exercise, nutrition, and check-ups are among the main concerns.
http://www.dana-farber.org/Newsroom/News-Releases/dana-farber-expert-offers-five-ways-to-reduce-your-breast-cancer-risk.aspx
Just because Breast Cancer Awareness Month has ended for 2012. Guess what? It will be back in 2013.
Progressing,
Derek Arledge, CSCS
http://www.dana-farber.org/Newsroom/News-Releases/dana-farber-expert-offers-five-ways-to-reduce-your-breast-cancer-risk.aspx
Just because Breast Cancer Awareness Month has ended for 2012. Guess what? It will be back in 2013.
Progressing,
Derek Arledge, CSCS
Friday, October 5, 2012
Game of Averages
In athletics, there are averages. In health, there are averages. In fitness, there are averages. And, they are all different.
Getting into athletics even deeper. Usually, when a team demonstrates that they can score a lot of points on average and give up less points, then that team will have a near undefeated record or a very good one. Usually, when a team demonstrates that they can score a lot of points on average and give up as many points as the total score in a high school girl's basketball game, then that team... has issues. Sometimes, they can get away with an undefeated record.
However, in the case, and the reason this message spawned, we take a brief look at my beloved Washington Redskins.
See, we have to go back in history a little bit. Our offense has been horrendous the past...decade, if you will. Our defense has been stellar enough that we generated pro bowlers and, if I stand corrected, scored more points in a game at one point then the entire offense. Or, that might have been the place kicker who had more points in a game then the entire offense.
Point taken? Point for you.
Now, we have a good offense. One capable of scoring a lot of points. We have a bad defense. One capable of giving up a lot of points. If I had to choose between the two of them, then a good defense would receive my vote. When there is a flip-flop between the skill and outcomes of offense and defense, then a team or individual usually falls closer, if not all the way back, to square one...record-wise. However, the team atmosphere offers some reprieve because different players have different roles and can make different plays at different points of different games to make...a difference.
You still there?
We can just watch how closely related athletics is to our daily lives. No one is exempt because both athletics, health, and fitness are all a part of real life. Athletes perform on average. The public performs on average. Both can perform above average or below. But, when the focus is on achieving above average status, the competition heats up. We can all agree on that.
Progressing,
Derek
Getting into athletics even deeper. Usually, when a team demonstrates that they can score a lot of points on average and give up less points, then that team will have a near undefeated record or a very good one. Usually, when a team demonstrates that they can score a lot of points on average and give up as many points as the total score in a high school girl's basketball game, then that team... has issues. Sometimes, they can get away with an undefeated record.
However, in the case, and the reason this message spawned, we take a brief look at my beloved Washington Redskins.
See, we have to go back in history a little bit. Our offense has been horrendous the past...decade, if you will. Our defense has been stellar enough that we generated pro bowlers and, if I stand corrected, scored more points in a game at one point then the entire offense. Or, that might have been the place kicker who had more points in a game then the entire offense.
Point taken? Point for you.
Now, we have a good offense. One capable of scoring a lot of points. We have a bad defense. One capable of giving up a lot of points. If I had to choose between the two of them, then a good defense would receive my vote. When there is a flip-flop between the skill and outcomes of offense and defense, then a team or individual usually falls closer, if not all the way back, to square one...record-wise. However, the team atmosphere offers some reprieve because different players have different roles and can make different plays at different points of different games to make...a difference.
You still there?
We can just watch how closely related athletics is to our daily lives. No one is exempt because both athletics, health, and fitness are all a part of real life. Athletes perform on average. The public performs on average. Both can perform above average or below. But, when the focus is on achieving above average status, the competition heats up. We can all agree on that.
Progressing,
Derek
Saturday, September 29, 2012
Taste & Money Part I: Confess-Shuns
Since we are approaching the eating season, Halloween to Valentine's Day, it is important for us to get this self-discipline roll down packed - we have to know when, where, why, and how we will rebound, who will help us, what will and will not stop us. So, as I was contemplating this week, it would be nice to share the things I like; and can stand to eat with everyone. Ready? Here we go:
The Less Innocent
I will eat, like, and have eaten: most of a box of assorted baklava, pancakes like there was not tomorrow, french fries, potato wedges, meat only meals; cookies; donuts; muffins; cakes; pies; tarts; brownies; cupcakes; frosting; strudel with frosting; strudel without frosting; Italian sub; fried fish; fried chicken; fried potatoes; and other fried stuff; um...OK, that is it. we can end it there.
The Less Guilty
I will also eat, also like, also have eaten, and almost prefer in many cases: food without any seasoning (can stand it); mustard greens stalks; bok choy; raw broccoli; brussel sprouts; kale; collards; and basically any vegetable; tofu when it is small and mixed in with other stuff; basically any fruit; Ezekiel bread; sweet potato and its skin without anything else on it (same for red and russet potatoes); brown rice, brown this and that; plain yogurt; water galore; green tea; black tea; tea tea; unsweetened you name it; almond milk, soy milk; nuts galore; um...Yea, that is it for now too.
The Point
All of this information that comes at you on a monthly basis is not to point what the bad things we all may perform in health and nutrition. The less innocent foods are drastically limited and controlled. The less guilty foods are a reward of patience for anyone who comes by them. Recently, I was involved in a conversation where one gentleman could not foresee himself eating foods without taste. However, the dietitian who was present mentioned that our taste buds adapt to "tasteless" foods.
I strongly agree.
There are so many combinations of foods that do not warrant extra stuff, which my be detrimental to our health solely because they are, well...in excess.
We love access to excess.
Progressing,
Derek
The Less Innocent
I will eat, like, and have eaten: most of a box of assorted baklava, pancakes like there was not tomorrow, french fries, potato wedges, meat only meals; cookies; donuts; muffins; cakes; pies; tarts; brownies; cupcakes; frosting; strudel with frosting; strudel without frosting; Italian sub; fried fish; fried chicken; fried potatoes; and other fried stuff; um...OK, that is it. we can end it there.
The Less Guilty
I will also eat, also like, also have eaten, and almost prefer in many cases: food without any seasoning (can stand it); mustard greens stalks; bok choy; raw broccoli; brussel sprouts; kale; collards; and basically any vegetable; tofu when it is small and mixed in with other stuff; basically any fruit; Ezekiel bread; sweet potato and its skin without anything else on it (same for red and russet potatoes); brown rice, brown this and that; plain yogurt; water galore; green tea; black tea; tea tea; unsweetened you name it; almond milk, soy milk; nuts galore; um...Yea, that is it for now too.
The Point
All of this information that comes at you on a monthly basis is not to point what the bad things we all may perform in health and nutrition. The less innocent foods are drastically limited and controlled. The less guilty foods are a reward of patience for anyone who comes by them. Recently, I was involved in a conversation where one gentleman could not foresee himself eating foods without taste. However, the dietitian who was present mentioned that our taste buds adapt to "tasteless" foods.
I strongly agree.
There are so many combinations of foods that do not warrant extra stuff, which my be detrimental to our health solely because they are, well...in excess.
We love access to excess.
Progressing,
Derek
Thursday, September 27, 2012
Sports' Complimentary Sports
What other sports would you like to see? Just a matter of opinions that can change.
Good Complimentary Sports to Ice Hockey:
#1 - Lacrosse
#2 - Soccer/Track sprint events
#3 - Skiing
Good Complimentary Sports to Football:
#1 - Rugby
#2 - Wrestling = positional
#2 - Track and Field - sprints due to positions
#3 - Ice Hockey
Good Complimentary Sports to Soccer/Futbol:
#1 - Track and Field: 100m, 200m, 400m
#2 - Ice Hockey
#3 - Football
Good Complimentary Sports to Lacrosse:
#1 - Track and Field: 100m, 200m, 400m
#2 - Ice Hockey
#3 - Football
Good Complimentary Sports to Basketball:
#1 - Team Handball
#2 - Volleyball - indoor and beach
#3 - Football
Good Complimentary Sports to Distance Running:
#1 - Bicycling
#2 - Strength Training (special selection)
#3 - Cross Country Skiing
#3 - Swimming
Good Complimentary Sports to Bicycling:
#1 - Running
#2 - Plyometrics - lower body (had to put this info in here)
#3 - Swimming
#3 - Cross Country Skiing
Progressing,
Derek
Good Complimentary Sports to Ice Hockey:
#1 - Lacrosse
#2 - Soccer/Track sprint events
#3 - Skiing
Good Complimentary Sports to Football:
#1 - Rugby
#2 - Wrestling = positional
#2 - Track and Field - sprints due to positions
#3 - Ice Hockey
Good Complimentary Sports to Soccer/Futbol:
#1 - Track and Field: 100m, 200m, 400m
#2 - Ice Hockey
#3 - Football
Good Complimentary Sports to Lacrosse:
#1 - Track and Field: 100m, 200m, 400m
#2 - Ice Hockey
#3 - Football
Good Complimentary Sports to Basketball:
#1 - Team Handball
#2 - Volleyball - indoor and beach
#3 - Football
Good Complimentary Sports to Distance Running:
#1 - Bicycling
#2 - Strength Training (special selection)
#3 - Cross Country Skiing
#3 - Swimming
Good Complimentary Sports to Bicycling:
#1 - Running
#2 - Plyometrics - lower body (had to put this info in here)
#3 - Swimming
#3 - Cross Country Skiing
Progressing,
Derek
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